Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	21% 607kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	46% 60g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	65% 24.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	151% 604μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	29% 291mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	88.2% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.68mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	40% 0.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.6% 466mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	39% 1332mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Cranberry Beans:

• Oil Roasted Almonds have 3.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 8.1 times more Vitamin B1, 3.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 22.4 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cranberry Beans:

• Oil Roasted Almonds have 2.3 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 2.7 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.4 times more Iron, 1.9 times more Potassium and 3.1 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Cranberry Beans have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.8 times more Energy, 44.9 times more Fat, 13.3 times more Saturated Fat and 47.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain more Omega 3, 3.4 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Cranberry Beans have similar amounts of Protein per 100 g.
• Both Oil Roasted Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.